Seated hip pull-ups

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Written By Josefina Canepa

Muscles used in this exercise

The core, the spinal extensors, and rotators are turned on in this exercise to keep you balanced on the ball.

Purpose

To improve spinal control and muscle flexibility. This exercise can be used to improve performance as well as injury prevention for sports such as golf and rowing. Lower back injury prevention.

To do this exercise

  • Sit on the ball with feet hip-width apart. 

  • With both hands, hold onto a piece of theraband that is tied to a point at approximately ground level.

  • Activate your deep stabilising muscles. 

  • Bend forward through your hips whilst straightening your arms and then rotate to the left through your thoracic spine.

  • Rotate back to the centre and as you sit up straight bring your elbows in toward your chest in a rowing action.

  • Repeat in the other direction.

 
Josefina Canepa

Josefina holds a Master’s degree in Pediatrics and brings her expertise to both young patients and future physiotherapists as a university lecturer. With over six years of experience, she specialises in sports injury management and pediatric physiotherapy, using techniques such as manual therapy, therapeutic exercise, and dry needling. Her innovative, patient-centered approach ensures individualised and effective care.

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Seated hip pull-downs